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Nutrition The Changing American Diet Beverages Dairy Products The Changing American Diet Sweeteners Meat, Poultry and Seafood Top (3) Reasons Americans Are Overweight 1. Eat too many calories 2. Eat too much fat 3. Eat too many sweets What are Nutrients? Substances found in food that provide energy, regulate metabolism and help with growth and repair of body tissues Essential- carbohydrates, fats, proteins, vitamins, minerals and water More on Nutrients Fuel Nutrients The only substances the body uses to supply energy Carbs, fats and protein Also called macronutrients Regulatory Nutrients No caloric value but still necessary for proper functioning Vitamins, minerals and water Also called micronutrients Nutrient Density High nutrient density Foods with few to moderate calories and packed with nutrients Low nutrient density Foods with high calories packed with little to low nutrients Which Drink Has The Highest Nutrient Density? What’s a Calorie? Unit of measure indicating the energy value of food. Expresses the amount of energy a person expends in physical activity Dietary Guidelines for Americans Introduced in 1980 and are revised every 5 years Recently revised 2005 5 guidelines 1. 2. 3. 4. 5. Focus on fruits Vary your veggies Get your calcium-rich foods Make half your grains whole Go lean with protein Old Food Guide Pyramid The goal is to eat the specified serving size for each food group Moderation, Variety & Balance are key! What Most Food Pyramids Look Like New Food Pyramid Nutrition Facts Label Carbohydrates Body’s major supply of energy to the cells. Supplies energy to muscles during exercise Provide 4 calories 45-65% of total caloric intake per day Carbohydrates Simple Have little nutritive value “sugars” Less than 25% of total intake Complex 20-40% of total intake Fiber Soluble- dissolve in water. Binds and excretes fats from the body Insoluble- does not easily dissolve in water. Binds to water causing softer stool Fats Stored energy for the body. Also acts as an insulator, shock absorber and cushion for vital organs. Carries fat soluble vitamins A,D,E,K Provides 9 calories 25-30% of total caloric intake. Fats Saturated- do not melt at room temperature No more than 10% Unsaturated- liquid at room temperature (2) Types Monounsaturated Up to 20% Polyunsaturated Up to 10% Trans-Fatty Acids Transfatty Acid: Solidified fat formed by adding hydrogen to monounsaturated and polyunsaturated fats to increase shelf life. Studies indicate that these types of fats have been linked to elevated levels of LDL (“bad”) cholesterol and lowered HDL (“good”) levels. Transfatty acids are found in margarine, crackers, cookies and spreads. The words hydrogenated or partially hydrogenated on a food label indicates that the product carries a health risk just as high as that of saturated fat. And we thought margarine was healthier for us! Major Sources of Trans-Fats Protein Builds and repairs tissues Provides 4 calories 10-35% of total caloric intake Body Weight 2.2 x .8= minimum grams of protein required to listen to me lecture Protein Essential Body cannot produce 9 essential proteins Non- Essential Can be manufactured in the body from food 11 non-essential Vitamins Organic nutrients essential for normal metabolism, growth and development Cannot be manufactured by the body (2) Categories Fat Soluble Vitamins A,D,E,K Water Soluble Vitamin C and B complex Minerals Inorganic compounds Essential to water balance, regulation of the muscles and nervous system, blood clotting and normal heart rhythm Most popular are Calcium Iron Sodium Selenium Water Most important nutrient Contained in almost all foods 8-12 eight ounce glasses/day At 2% weight loss (within 1 day) = dehydrated At 5%, become dizzy and disoriented Antioxidants Oxygen free radicalsproduced when carbs and fats are broken down Attack and damage cell membranes and DNA CV disease, cancer,emphysema,cata ract, Parkinson’s disease and premature aging Antioxidants prevent the absorption of free radicals before they cause damage Beta-Carotene Vitamin E Vitamin C Selenium Supplements Supplements are tablets, pills, capsules, liquids, or powders that contain vitamins, minerals, amino acids, herbs, or fiber that are taken to increase the intake of these nutrients As long as an individual is eating a wellbalanced meal, supplements are not necessary People who may need supplements low-calorie dieters elderly who do not eat adequately strict vegetarians women of childbearing age with and inadequate intake of fruits/veggies/beans busy lifestyle Establishing A Better Diet Total calories Eliminating a regular can of soda reduces your energy intake by 150 calories Fat calories Avoid overeating fatty foods Fat calories are more easily converted to body fat than protein and carbohydrates Establishing A Better Diet Complex carbohydrates Can help you achieve and maintain a healthy body weight Provide a feeling of fullness that can keep you from overeating No carbs w/ high fat sauces or toppings Protein Promotes a sense of fullness but are often high in fat Successful Eating Habits Eat small frequent meals Dependable & regular eating schedule Make “decision rules” No “off-limits” foods Physical activity Discourages overeating by decreasing stress Produces positive feelings of self-worth Diet & Disease Osteoporosis Cancer Hypertension Diabetes (Type II) Heart Disease Tooth Decay Anemia Nutritional Analysis Due Wed April 20 No late papers accepted Record everything you eat over 3 days 2 of the 3 days must be Friday, Saturday or Sunday Must print out analysis in Library (about 20 pages) Must have 3 Day Average Pages 2-4 pg. Doublespaced, typed paper on your analysis Last Day to Drop Classes Friday, April 15 “Supersize Me” video summary and opinion paper due on/before Friday, April 29. 2-4 pgs, double spaced, typed: (4) points added to final grade Make-up classes: opportunity to make up 2 classes. Procedure must be followed for credit. Must sign in during make-up class and note “make-up”. Classes must be made up on/before Friday, April 29 MWF 11:00-11:50 am MWF 1:00-1:50 pm T/TH 10:00- 11:15 am